Motivational BIG 5 training

Due to the high number of muscles involved, the Big 5 (five basic exercises) can be used to complete a highly efficient, time-saving workout. Anyone who wants to have an athletic, strong body in the long term cannot avoid these exercises.

In this article, you will learn why it is advisable to spread the five exercises over five days of the week – in other words, to plan only one exercise per day.

Where do the Big 5 come from?

These five basic exercises have been around for as long as strength training itself. They became widely known in the mid-1970s thanks to Arnold Schwarzenegger, who trained according to the Big 5 programme, among others.

Superior training effect compared to other forms of exercise

The more muscles are used during training, the higher the hormone release and the greater the body's response to the training. Your development is very dependent on this hormone release.

This is precisely why the basic exercises (Big 5) are irreplaceable and have an unbeatable effect.

Training small muscle groups – useful or unnecessary?

If you have the time and inclination, you can supplement your training with additional exercises at any time. However, these are not crucial to your development. It is more important that you stick to the basic exercises throughout the year. You will definitely be more motivated if you keep your training short and efficient.

Full-body workout with the Big 5

All major muscle groups are trained in the basic exercises as primary or secondary muscles.

The legs, trunk muscles (straight and lateral abdominal muscles, lower back) and arm muscles (biceps and triceps) are fully utilised. The lower back is put under a lot of strain during deadlifts, and the abdominal muscles have to stabilise so strongly during deadlift, squat, and shoulder press that isolated abdominal training is not absolutely necessary. The biceps are also trained during lat pull-downs and must perform intensive holding work during deadlifts, while the triceps are challenged during bench presses and shoulder presses.

Are the basic exercises suitable for beginners?

Especially as a beginner, we recommend limiting your training to these five basic exercises. It will be easier to get started if you concentrate on these five exercises first and develop a good body awareness.

This will also have a positive effect on your motivation, because you will quickly feel the effects of this short but intense training.

Further advantages of Big 5 training

The complex movement sequences train not only intermuscular coordination, but also intramuscular coordination. In other words, the harmonious interaction of muscles and muscle chains.

Improved muscle coordination ensures better body awareness and reduces the risk of injury during sports and everyday activities.

MIKE5 – Basic exercises spread across the weekdays

The MIKE5 training concept only plans one basic exercise per day. This ensures high intensity per training session. At the same time, the principle of supercompensation is taken into account.

Conclusion

For most people, it is advisable to limit strength training to the five basic exercises, as this allows the training to be kept very efficient. Due to the high hormone release during these exercises, changes throughout the body can be felt quickly with minimal time investment. This, in turn, has a positive influence on motivation and thus on the regular continuation of training.